Workout planning (programming) Crossfit Intermediate Programm
Antonio
Coach:
Pistoltoni
Functional fitness (aka CrossFit)
Performance
10.000 / 10
| Workout | Training day |
|---|---|
| Annie (GM) 5 rounds for time of:
50-40-30-20-10
Double Unders
Sit-Ups | Day 1 |
| Double Unders Unbroken (M) Complete as many Reps for min tme:
maximum Double Unders | Day 1 |
| WOD-6815818 (WG) 3 rounds for time of:
10 Burpees
20 Ball Slams 20-lb
10 Kettlebell Swing 2/1,5-pood
20 Toes to bar
30 Thrusters 45/35-lb
40 Mountain Climber
50 Air Squats | Day 2 |
| SDRR (G) For time:
15 Pull-Ups
60 Push-Ups
60 Sit-Ups
42 Walking Lunge
50 Squat Jumps | Day 2 |
| 1000 meter row (M) For time:
1000 meters Row | Day 3 |
| Bodyweight (GM) Complete as many rounds as possible in 15 minutes of:
10 Burpees
10 Bar Dips
50 meters Run
25 Box Jump
20 Crunch | Day 4 |
| Monko WC 1.2.10 x4 (GM) 4 rounds for time of:
12 Squat Jumps
60 sec Plank
200 Jump Rope (Single) | Day 4 |
| WOD-0240583 (GM) 10 rounds for time of:
15 Burpees
20 Sit-Ups
15 Box Jump 0,5/0,3-meters
10 Deficit Handstand Push-Ups
300 calorie Row | Day 5 |